Central Coast Home & Lifestyle Magazine Autumn 2026

What can I do to prevent osteoporosis?

20 Home & Lifestyle Magazine | Autumn 2026 Find the right walking shoes- The toe should be wide enough that toes aren’t pinched. If you have any foot issues like bunions or Morton’s neuroma (a pinched nerve between your third and fourth toe). The shoe should be long Walking – Exercise your body and mind T here’s no easier way to feel better, get in shape, slim down and enjoy the outdoors than walking. No need to pay gym fees or buy fancy equipment. One of the many great things about walking is that everyone knows how to do it. But if it’s your main way to exercise, a few form tweaks will help you burn extra calories. Body- Stand up straight, as if a string is pulling your spine upward. Don’t lean forward Arms -Relax your shoulders, bend your elbows at a 90-degree angle, and move them back and forth (not across your chest) as you walk. This helps propel you forward and gives your arms a light workout. Don’t bring your hands up near your face or develop a punching motion; just drive your elbow back at waist height. Hands - Keep hands relaxed, in a loose fist (don’t clench or flap them around). Legs- Your stride should feel right to you. Aim for a smooth, rhythmic, natural pace. Feet -Once you hit your natural stride, your foot will roll from heel to toe. Then think about pushing off with your toes -- it helps you walk faster and burn more calories. Calcium is essential for building and maintaining bone. Almost 99% of the body’s calcium is found in the bones. Calcium combines with other minerals to form hard crystals that give your bones strength and structure. A small amount of calcium is absorbed into the blood; this calcium is essential for the healthy functioning of the heart, muscles, blood and nerves. Bones act like a calcium bank, if you do not take in enough calcium from your diet, the body will withdraw as if you’re heading into a stiff breeze. Eyes- Look straight ahead, not down. Y ou can take action to maintain and improve your bone health at every stage of life. Adequate calcium intake, proper vitamin D levels (to help absorb calcium) and specific exercises are all important for healthy bones. For people with low bone density or osteoporosis these 3 factors are very important. For most Australians, the main source of vitamin D is from exposure to sunlight. Vitamin D is produced when our skin is exposed to ultraviolet B (UVB) light from the sun. The amount of sun exposure required to produce adequate levels of vitamin D is relatively low. However many people do not have adequate vitamin D levels, especially during winter. Sun exposure times will vary based on the season, location and skin type and amount of skin exposed.

skim milk powder to soups or casseroles, try soy based products and tofu that contain calcium, include broccoli, mustard cabbage, Bok Choy, silverbeet, cucumber, celery and chick peas in your regular diet, eat more almonds, dried figs and dried apricots, products fortified with calcium (e.g some breakfast cereals) can help improve your calcium intake. Get the most out of exercise • Exercise must be regular (at least 3 times per week) • Exercise should progress over time (amount of weight used, degree of exercise difficulty, height of jumps... must increase or vary over time to challenge bones and muscles) Exercise routines should be varied (variety in routines is better than repetition) Exercise should be performed in short, intensive bursts • •

calcium from your ‘bone bank’ for use in other parts of the body. If your body withdraws more calcium than it deposits, your bone density (bone strength) will gradually decline and you may be at risk of developing osteoporosis. The best way to get the recommended level of calcium intake for your age is to eat a diet rich in calcium. Calcium content in food varies significantly, so it is important to consume ‘calcium rich’ foods. Recommended: 3-5 serves of calcium rich food daily (number of serves depends on the level of calcium in each food) Tips for increasing calcium intake Dairy foods contain a high level of calcium which is easily absorbed – include 3 serves per day in your normal diet eg: glass of milk (250 ml), tub of yoghurt (200 g), slice of cheese (40 g). Low fat options contain similar levels of calcium. Try canned salmon or sardines which contain bones rich in calcium use yoghurt in soups or salads, add milk or

specializes in walking or athletic shoes, and have a fitting expert help you find shoes that will work best. The Fitting- Keep it personal. A good salesperson will ask about your walking goals (how often, how far, on what surface) and observe your stride length. He or she will look for pronation (whether your foot rolls inward when you walk) and check your arch type (high, low, flat). You may need to try on lots of shoes to find the ideal pair. Wear the socks you plan to walk in when you try on shoes. Walk around the store in each one for several minutes. Worry about the style last. You want to look good, yes, but feeling great during and after your 10,000 steps comes first. Choose the shoe that fits and feels the best.

enough that your big toe doesn’t touch the end. The heel should be flat and relatively straight. You don’t need that big, wide, flared heel that some running shoes have for stability, since walkers land with less force. Flexibility is key because walking is a rolling motion, and your shoes need to work with you. That means they shouldn’t be stiff. Bend the shoe in half and twist it a bit to test its flex. It should give easily. The shape should be a natural curve to facilitate walking’s heel-to-toe motion. If you push the shoe’s toe down on a flat surface, the heel should rise slightly. The cushioning depends on your foot type. More cushioning increases comfort for someone with a high arch, for instance. If you have any issues with your feet, go to a store that